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  6. Kielbasa vs. Orange

Kielbasa vs. Orange — In-Depth Nutrition Comparison

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The main differences between Kielbasa and Orange

  • Kielbasa has more Iron, Monounsaturated Fat, and Polyunsaturated fat, however, Orange has more Vitamin C, and Fiber.
  • Daily need coverage for Sodium from Kielbasa is 52% higher.
  • Orange is lower in Sodium.

Food types used in this article are Kielbasa, Polish, turkey and beef, smoked and Oranges, raw, all commercial varieties.

Infographic

Kielbasa vs Orange infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kielbasa
Kielbasa
1
:
9
Orange
Orange
Contains more Iron +1140%
Contains less Sodium -100%
Kielbasa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 47% 0% 0% 0% 157% 0% 0% 0% 0%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +1140%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kielbasa
Kielbasa
0
:
12
Orange
Orange
Contains more Vitamin A +∞%
Contains more Vitamin C +259.5%
Kielbasa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 50% 0% 0% 0% 0% 0% 0% 0% 0%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +259.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kielbasa
Kielbasa
3
:
2
Orange
Orange
Contains more Protein +1293.6%
Contains more Fats +14566.7%
Contains more Other +672.7%
Contains more Carbs +201.3%
Contains more Water +39.9%
Kielbasa
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +1293.6%
Contains more Fats +14566.7%
Contains more Other +672.7%
Contains more Carbs +201.3%
Contains more Water +39.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kielbasa
Kielbasa
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +35856.5%
Contains more Polyunsaturated fat +9220%
Contains less Saturated Fat -99.8%
Kielbasa
37% 49% 14%
Saturated Fat: 6.23 g
Monounsaturated Fat: 8.27 g
Polyunsaturated fat: 2.33 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +35856.5%
Contains more Polyunsaturated fat +9220%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kielbasa Orange
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Kielbasa Orange Opinion
Net carbs 3.9g 9.35g Orange
Protein 13.1g 0.94g Kielbasa
Fats 17.6g 0.12g Kielbasa
Carbs 3.9g 11.75g Orange
Calories 226kcal 47kcal Kielbasa
Sugar 0g 9.35g Kielbasa
Fiber 0g 2.4g Orange
Calcium 40mg Orange
Iron 1.24mg 0.1mg Kielbasa
Magnesium 10mg Orange
Phosphorus 14mg Orange
Potassium 181mg Orange
Sodium 1200mg 0mg Orange
Zinc 0.07mg Orange
Copper 0.045mg Orange
Manganese 0.025mg Orange
Selenium 0.5µg Orange
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 14.8mg 53.2mg Orange
Vitamin B1 0.087mg Orange
Vitamin B2 0.04mg Orange
Vitamin B3 0.282mg Orange
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg Orange
Folate 30µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Cholesterol 70mg 0mg Orange
Saturated Fat 6.23g 0.015g Orange
Monounsaturated Fat 8.27g 0.023g Kielbasa
Polyunsaturated fat 2.33g 0.025g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Kielbasa
24%
Orange
Minerals Daily Need Coverage Score
20%
Kielbasa
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 6.215g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.1)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Kielbasa
Kielbasa is lower in glycemic index (difference - 17)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.